Category Archives: Workout of the Day

Monday

A.

10 sets:

power clean & jerk x 1 rep

Sets 1-3 – 70-75%

Sets 4-6 – 75-80%

Sets 7-8 – 80-85%

Sets 9-10 – 85-90%

B.

Every 3 minutes, for 6 sets, each set for time:

100m run + clean & jerk

Set 1 = 10 reps @ 50% 

Set 2 = 9 reps @ 55%

Set 3 = 8 reps @ 60%

Set 4 = 7 reps @ 65%

Set 5 = 6 reps @ 70%

Set 6 = 5 reps @ 75%

Wednesday

A.

5 sets:

strict press x 2 reps 

B.

5 sets:

strict press x 1 reps 

C.

four sets:

In 2 mins, complete:

15/12 calorie row

15 TTB

max reps DUs

rest 2 mins between sets

score = total reps DUs

Friday

A.

build to a tough 2 rep front squat

then 2 sets of amrap at 85%

B.

for time:

100 DUs (buy-in)

then 3 rounds:

   15 front squats (115/75)

   10 box jump overs

100 DU (buy out)

Thursday

A.

6 sets: 

4 close grip bench press @ 65-70% + 50′ single arm front rack KB carry/arm

B.

16 min amrap:

alternate full rounds with a partner:

1 round of “The Chief”

15/12 cal row

 

“The Chief”

3 power cleans (135/95)

6 push ups

9 air squats